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Cardio CrossFit WOD, April 5, 2021

05 Apr, 2021

Zoom Workout 4.5.21
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10 Stair Climbs
Then complete 4 sets of:
12/side Split Squat Jumps (rest 60 secs)
10/side Pistol Squats (assisted if needed)
10/side Hamstring Floor Curl (or Glute Bridges)
Wall Sit (40 secs on, 20 secs off x 5 sets)
Legs Gone Bad (3 Rounds for reps)
3 rounds for reps of 1 min of each of following:
1&1/4 Jump Squats
Max Jump Lunge
Air Squat
Step Back Lunge

See if you can top 300 reps total for all 3 rounds!
Calf Raises Finisher:
50 each leg
25 each leg

If possible try not to take any rest between legs or between rounds.

Archives Previous WODs
Daily Workout - Thu, Dec 1

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor


Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs


In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs


Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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